Here’s a veggie that’s so creamy and sweet it tastes like a dessert! Of course, sweet potatoes are used to make an array of sweet treats, from pies to puddings and cakes. But even as a savory side, they can satisfy a craving nutritiously. This tuber’s sweet taste is also the perfect complement to spicy dishes, like enchiladas and cumin-seasoned black beans. Roast sweet potato spears with olive oil and garlic for sensational “fries,” or bake them for healthy chips. They’re loaded with beta-carotene and other nutrients, so keep them on the menu (just go light on the buttery topping)!
Flavor Profile
- Sweet and creamy
How to Choose a Good One
- Choose sweet potatoes with even coloration
- Avoid potatoes that are cracked or bruised or have soft spots
- Store in a dry bin, not in the refrigerator
- Scrub skin and trim woody or bruised parts before cooking
- Two medium sweet potatoes will yield about 1 1/4 cup cooked and mashed sweet potato
Peak Season
- November and December
Nutritional Highlights
- Yellow/orange-fleshed sweet potatoes are highest in beta-carotene
- Purple-fleshed varieties are high ananthocyanins
- Excellent source of vitamin A
- Very good source of vitamin C and manganese
- Good source of copper, dietary fiber, vitamin B6, potassium, and iron
General Use
- Bake or boil or broil, fry, roast, microwave
- Popular in Asian, Latin, and southern U.S. cuisine
- Side dishes
- Gratins and other casseroles
- Salads
- Soups and stews
- Breads, biscuits, scones
- Pies, cookies, cakes
- Puddings
- Enchiladas, tortillas, tostadas
- French fries
- Chips
Complements
- Orange juice
- Butter, olive oil
- Maple syrup, brown sugar
- Pecans, walnuts
- Bananas, limes, cranberries
- Cinnamon, nutmeg, curry powder, ginger, cumin, black pepper, thyme, garlic
- Raisins, dates
- Black beans, kidney beans
- Mushrooms, onions, carrots
- Apples
